Vegetarian

A simple and delicious curried butternut squash lentil soup that is as easy to make as it is delicious. Packed full of plant-based protein, at 20 grams of protein and only 280 calories per serving.

From chickpeas to black beans, to lentils and peas, to peanuts to soybeans. Legumes are one of the best foods we can feed our body, but often one of the foods we don’t eat enough of. They have a complex nutrient profile, offer plant-based protein, iron and zinc, and they are one of the most sustainable sources of protein we have access to. Clients tell me that a lacking in confidence in the preparation of legumes that is a large factor in their limited consumption. This is one of my favourite recipes for introducing clients to cooking with dried lentils. This Curried Butternut Squash Lentil Soup really is fail-safe and will take 35 minutes cooking time tops.
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These smokey August days have got me thinking about the end of summer, and nothing symbolises the end of summer more than a steaming bowl of hearty soup. Lentil soup, for me, is the silver lining to the end of the long days and warm weather and as the days get shorter the compromise of warming lentil soup makes the transition into autumn that much easier. This easy curry lentil soup is my go-to soup, and really can be adapted for any season. For a summer soup, use up your zucchini, kale and carrots and come winter think about substituting the zucchini for butternut squash, yam or sweet potato.

Long dispelled are the myths of inadequate protein intake in vegetarian diets. We now know that a balanced and varied vegetarian diet, containing nuts, seeds, organic tofu, eggs, legumes, and quinoa will provide us with all our body needs. One uncertainty that continues to linger is whether or not a vegetarian diet can provide sufficient omega-3 fatty acids. Seafood is the highest source of omega-3 fatty acids, but there are plenty of plant-based sources as well. I’ve outlined the recommended intake of plant-based omega-3s for vegetarians and vegans, as well as ways to ensure the maximum amount of this important nutrient is absorbed by the body.
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This week I am doing the Welfare Challenge to bring awareness to the inadequacy of welfare rates in BC. Here in our beautiful province, a person on welfare receives only $610 per month. When this is broken down and basic accommodation, phone, and personal hygiene are accounted for, only $18 per week is left for food. World Food Day is just around the corner on October 16th, making this a good time for us to take on the challenge and experience how difficult living off a strict food budget can be. I’m only on Day 2 and can only imagine the stress and weight that someone trying to feed themselves or a family may feel. I am fortunate enough to have the background and education to be able to make healthy and smart food choices on a budget and already I feel better equipped to help those that may not be. With the help of some foraging, this Chanterelle Barley Risotto with Kale and Mung Beans can be prepared for just under $0.45 per serving.
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I came up with this recipe with my roommate at the time was experimenting with cutting out lentils. With no members of the legume family in our diets, vegetarian sources of protein were limited. We had more than our fair share of Summer Tofu Salad Bowl and Vegetable Packed Crustless Quiche with Feta but there are only so many egg and tofu dishes you can stomach in a week. So I turned to protein-rich cottage cheese to help square out our vegetarian dinners. Using our high supply of zucchini from our weekly veggie box and my motivation to get some protein versatility into our diets, I came up with this High Protein Zucchini Lasagna with Cottage Cheese. Not only is this vegetarian dish high in protein, it is also great for those looking for a low carbohydrate meal and I have told that it complies with those that are following a keto vegetarian diet, or paleo vegetarian diet. And the best part is… it’s easy!
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Last week I had the pleasure of dining at the notorious Lentils As Anything Restaurant in Melbourne, Australia. Since I got wind of this eatery’s concept some 10 years ago, I’d been looking forward to the day I finally got to try it out. It was amazing. The philosophy behind Lentils As Anything is that you pay what you feel the food is worth, and with this you are given the opportunity to contribute towards a world where respect, generosity, trust, equality, freedom and kindness rule. This not-for-profit organization has been successfully working for over 13 years; when diners such as myself can afford to pay the proper price of the meal plus a few dollars more, it allows those that are less fortunate to be able to dine out and be social, regardless of their financial situation. Lentils are in my opinion the superfood of all superfoods. Now let me tell you why lentils should be allowed centre stage at your next meal. I’ve included a simple prep guide on how to cook lentils and my top 5 reasons why you should be eat lentils.
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There is nothing that compares to a Canadian summer. As soon as the sun comes out, so do the people and everyone is racing to get out in nature. From the first sighting of June, the weekends bring endless camping trips, festivals, hikes and exploring. This years summer kicked off with a trip to stunning Tofino, with new and old friends. My beautiful friend Sage served up an amazing Beetroot Asparagus and Goat Cheese Salad. The simple 5 ingredient dish has been stuck in my mind ever since. As asparagus is no longer in season I’ve adapted the recipe to suite the available summer produce.
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The internet can be a scary world. There is misinformation galore and pseudoscience being promoted as fact to millions of users everyday. New fad diets and superfoods are reaching consumers at lightning speed and unfortunately there is no filter.
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Every week in the spring through to autumn, we get a Community Supported Agriculture (CSA) vegetable box delivered to our door. Our fridge fills up with fresh kale, beets and carrots, and every Monday night after a weekend of one too many wines and late night pizzas, our household gets the pleasure of Sami’s yummy salad bowl. I don’t know of any better way to get through the Monday blues than with a tummy full of fresh veggies and whole grains. This Tofu Salad Bowl with Glory Bowl Dressing uses a play on the notorious Whitewater Cooks Glory Bowl Dressing… if you haven’t tried it yet you are in for a treat!

So unbeknownst to me, it is pronounced garlic “sk-ape” not “sk-ape-ee”. A sk-ap-ee pesto sounds about as appetising as a bowl full of punches. Garlic scapes are the first harvest of the garlic plant (the second being the garlic bulbs themselves) and offer a flavour that resembles scallions and garlic combined. Yum!
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Sometimes its OK to not feel like cooking. Sometimes its OK jazz up your leftover lentils with some fresh herbs and a vinaigrette and bring that to a potlatch. Sometimes does not make you a bad person.
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Hi! I am Rachel and I am a Registered Dietitian who is passionate about plant-based nutrition that is not only healthy for us, but also for the planet. I want to share with you my favourite plant-based recipes, nutrition information that is always backed up by evidence, and tips on green sustainable eating. Check out my site and let me know what you think! Read more about The Conscious Dietitian